My Pocket Gratitude, Anytime Exercises for Awareness, Appreciation, and Joy by Ackerman, Courtney E. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Introduction Chapter 1: Exercises to Cultivate Self-Gratitude

Say “Thank You” to Yourself Focus On Appreciating Your Strengths Express Your Gratitude to a Higher Power “Catch” Someone Else’s Gratitude Toward You Create a Gratitude Plan Write a List of Your Positive Traits Thank Yourself for Thinking Ahead Practice Gratitude-Focused Mindfulness Acknowledge Your Own Effort Schedule a Date with Yourself Catch Yourself Criticizing and Replace It with Gratitude Check Your Self-Criticism at the Door List the Ways You Have Positively Impacted Others Allow Yourself an Extra Helping Write a Self-Gratitude Letter Drop Your “Should” Statements Create a Self-Gratitude Statement Leave Yourself a Note Befriend Yourself Buy Yourself a Present Namaste Your Way to Self-Gratitude Change Up Your Self-Talk Celebrate the Best Parts of Yourself Plan a Solo Trip Do Something Totally New and Unexpected

Chapter 2: Exercises to Cultivate Gratitude Toward Your Body

Go for a Peaceful Walk Practice Gentle Yoga Set a Gratitude Intention Try Mindful Jogging (or Running, or Skipping) Get Your Body a Gift Make Peace with the Mirror Consider What Your Body Can Do Give Your Body a Healthy Meal Write a Positive Haiku to Your Body Incorporate Gratitude Into Your Stretch Lift Some Weights Do a Cartwheel or Somersault Go Dancing Try a New Physical Activity Acknowledge and Confront Your Negative Thoughts Practice Self-Care for Your Body Make an Appreciation List Embrace Pleasant Sensations Take a Break from Social Media Practice Sun Salutations Listen to Body-Positive Songs Enlist a Body Gratitude Buddy Just “Be” in the Morning Schedule a Recurring Pleasant Activity for Your Body Use Touch to Build Gratitude

Chapter 3: Exercises to Cultivate Gratitude for Others

Thank Them for the Compliment Express “Old” Gratitude to a Loved One Think of All the Ways Someone Helped You Create a List of People You Love Say “Thanks” to a Stranger Get Out of Your Own Head by Getting Into Theirs Write and Deliver a Letter of Thanks Engage In a Grateful Act of Kindness Savor the Little Moments Cultivate Gratitude for Your Children Appreciate His or Her Little Quirks Expand Your Gratitude to All Volunteer Your Time and Services to a Good Cause Write a Love Letter Use Active Listening Offer Sincere Congratulations Practice Metta Bhavana (Loving-Kindness Meditation) Make Some Time for Them Work On Being Less Picky Create One Journal Entry for Each Loved One Give a Small Gift Give a Genuine Compliment Encourage Gratitude in Others Plan a Special Date Offer to Help Someone Else

Chapter 4: Exercises to Cultivate Gratitude for Your Past and Present

Meditate On Your Past Have a Conversation with Your Past Self Draw a Time Line Thank Your Past Self Make a List of Reasons to Be Proud of “Past You” Consider What You Know and Why You Know It Chat with a Parent about Your Childhood Bring the Past Into the Present with Your Children Flip Through Old Photos Focus On the Positive Look to the Future Set and Celebrate Retroactive Goals Count Your Blessings When You Wake Up Count Your Blessings When You Go to Bed Start a Gratitude Journal Get Out and Try Something New Practice Mindfulness on a Regular Basis Make Peace with the Past Give Thanks for the Mistakes You Have Made Allow Yourself to Want More Spend Some Time Daydreaming Give Thanks for Each of Your Meals Today Be Present at Work Pick a Gratitude Trigger Accept the Gift of Life

Chapter 5: Exercises to Cultivate Gratitude for Your Surroundings

Find Three Things Near You to Be Grateful For Start a “Mobile” Gratitude Practice Find Things to Love about Your Town/City Use a Gratitude Reminder Create a Gratitude Statement for Work Give Someone a Positive Tour Find Something That Makes You Smile Make a Small Change Clean and Organize a Room First-Thing Morning Gratitude Find Inspiration from Your Immediate Environment Put On a Fresh Perspective Slow and Steady Gratitude Stroll Go Outside—and Leave Your Phone Inside Get Out of Town Go Barefoot Open Your Ears Use Your Nose Feel Your Surroundings Savor Something Delicious Think of the World As a Movie Set Look Out the Window Walk Through Your Home Play the Part of Photographer Go Out with Friends

Chapter 6: Exercises to Cultivate Gratitude in Difficult Times

Catalog Your Lessons Learned Remind Yourself of Past Success Reach Out to Someone Who Understands Count the Things You Still Have Make a List of Your Sources of Support Think Ahead to the Next Episode Find a Comparison Scenario Find Gratitude for the Well-Being of Others in Your Life Visualize the Good Go Hunting for the Positive Envision a Big Ball of Gratitude Start with Just One Good Thing Help Someone Else Engage In an Activity You Excel At Remind Yourself of the Truth about Gratitude Commit to Flexibility Get In Some Cuddle Time Make Yourself Your Favorite Meal Think of the Rainbow Push Out the Bitterness Accept the Effort Required Set Some Gratitude Goals Envision Yourself As a Student of Life Face Your Own Mortality Get Some Perspective

About the Author Index Copyright